What Is The 478 Breathing Technique For Anxiety?

The 4–7–8 Breathing Technique

Dr. Andrew Weil created this based on the pranayama method of ancient yoga and refers to it as a “natural tranquilizer for the nervous system.” Below is the cycle’s progression:

1. Inhale through your nose with your lips closed for a count of four.

2. Continue holding your breath for seven counts.

3. Completely exhale through your mouth while generating an eight-count whooshing noise.

Woman in Black Tank Top Meditating
Image Source: Pexels

The Amazing Benefits

  • Improves breathing
  • Calms panic attacks
  • Reduced stress levels
  • Improved sleep quality
  • Lowers blood pressure
  • Improved concentration
  • Improved motor memory
  • Improved pain processing
  • Helps manage food cravings
  • Reduced depression and anxiety
  • Assists in controlling emotional responses

How to Practice?

Anywhere, at any moment, you can practice the 4–7–8 breathing technique — it’s that easy.

Try twice daily at the beginning stage — only perform four cycles in a row, then work up to eight cycles once you become used to it. Remember that you may feel dizziness at first, but it’ll pass!

Comments

Post a Comment

Popular posts from this blog

13 Casual Outfit Ideas To Wear On a Plane

Image
Since COVID, a lot has happened. Now, aren’t we all yearning to travel? However, when it comes down to traveling, all you want is comfort. Though it’s up to each person to decide what to wear on a flight, jersey dresses, loose-fitting pants, and stretchy denim are all excellent travel companions. Don’t be scared to polish your outfit with one of your hoodies or a trendy oversized blazer for added flair and comfort, as airplanes may also get cold. So let’s explore more about the appropriate clothing for traveling! The Travel Closet Jeans Blazer Layer up Loungewear Maxi dresses T-shirt or top Scarf or shawl Compression socks Jacket with large pockets Long cardigan or pullover A mask is your best accessory Always wear closed-toed shoes Prefer wearing breathable fabrics
Read more

Best Morning Routine to Lose Weight Fast At Home

Image
Losing extra fats doesn’t have to be difficult. In this article, I’ve shared some very important and life changing tips you can include in   your morning routine to lose a few pounds effectively. 1. Consuming Well High-Protein Breakfast Eating a high-protein breakfast will help in reducing appetite or ghrelin secretion which is a hunger hormone working to increase appetite while making you feel full and satisfied. High protein breakfast compared to a normal-protein breakfast significantly promotes weight loss and assists in reducing food craving to support your body till the next meal. 2. Stay Fully Hydrated Get a glass or two of water right after a few minutes of waking up. Several studies have shown the benefits of consuming around 500ml to 1 litre of water per day, it tends to increase the metabolic rate and lose extra pounds without having to make any further changes to your diet or exercise. 3. Get a Daily Weight Check Having a morning routine of weighing yourself is considere...
Read more

The Most Popular Types of Vegetarian Diets: Get The Best Nutrition

Image
  The Most Popular Types of Vegetarian Diets Over the last several years, vegetarian diets have grown in popularity as many individuals prefer eating plant-based foods while eliminating all animal products from their diets. There are numerous reasons why many people opt for this eating pattern. Some people prefer vegetarian diets due to various health issues like: - allergies - the use of medicines that restricts the high intake of animal products - to protect against antibiotic-resistant bacteria mainly caused by the use of unwanted substances like antibiotics in animal feeding. Also, many are part of the plant-based movement, which is why they are more concerned about animal welfare due to ethical reasons. 1. Lacto-ovo Vegetarian Diet A Lacto-ovo vegetarian diet includes dairy products like eggs, milk, cheese, butter, and yogurt; however, it restricts eating meat or chicken, fish, beef, etc. Originally Lacto-ovo comes from 2 different Latin words, Lacto means cow’s milk, and ovo ...
Read more